5大高难度瑜伽姿势(1)
So, you’ve mastered the art of balancing and you can twist your legs in all sorts of ways. Now it’s time to put the two talents together to form some of the most difficult poses that yogis dare to try. But if you’re new to handstands, headstands and Gumby-like back bends, don’t pretend that you’re in Cirque du Soleil and attempt these poses on your own. Find an experienced yoga instructor who can guide you through the motions safely.
既然你已经掌握了平衡的艺术，并且能够以各种方式弯曲双腿。那么现在是时间将两个技能结合起来，完成一些瑜伽者敢于尝试的高难度姿势。然而，如果你还不熟悉手倒立、头倒立和下腰，不要逞强，不要自己尝试这些姿势。找一个瑜伽教练，指导你安全的完成上述动作。
e Pose
1.鹤式
The crane is a basic advanced pose that’s useful if you’re practicing arm-balance exercises. Instead of bringing your legs in front of you, like in the firefly pose, you tuck your knees into the back of your armpits. To get into this position, tuck yourself into a ball-like position, as if you were going to do a somersault. Put your hands on the ground, bend your elbows and rest the back of your upper arms on your shins. Shift your weight onto the balls of your feet and lean forward to transfer the weight to your hands. As you do this move, tuck your knees into the back of your arms. After finding your balance, straighten your arms and look forward with your head.
如果你在练习手臂平衡，那么鹤式是一项基本的升级姿势，想必会对你有所帮助。在萤火虫式中，将双腿伸向前方，而鹤式是将双膝弯曲抵住双臂背部，步骤如下：把自己缩成球形，呈翻筋斗状；手放在地板上，弯曲双肘，将上臂背部放在小腿上；将重心转移到双脚；然后向前倾，将重心转移到双手，同时，将双膝弯曲抵住双臂背部；掌握平衡后，将手臂伸直，目视前方。
fly Pose
2.萤火虫式
Despite its name, you don’t really look like a firefly when you do this pose. You look like a ninja. Start in a squatting position and place your feet on the floor so they’re less than hip-width apart. Tilt your body forward a bit so your weight is on your hands, like you’re going to play leap frog. While in this frog-like position, shift your center of gravity and weight more on to your hands while keeping your knees as close to your shoulders as possible. Stretch out your legs in front of your body so they’re parallel to the ground, and then straighten your arms.
尽管名字是萤火虫式，然而做这个动作时，一点也不像萤火虫，看起来却像日本武士。步骤如下：首先蹲在地上，将双脚分开放在地板上，距离小于臀围。将身体向前稍倾，重心放在双手，成蛙跳状；然后将重心和重量转到双手，同时尽可能将双膝接近双肩；向身体前方伸直双腿，与地面平行，然后挺直双臂。
译文属原创，未经允许，不得转载。
